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Below: Article by Dr Nik Mazlan, dietitian, is the Honorary Secretary of the Malaysian Association for the Study of Obesity. He also lectures at a university hospital in Kuala Lumpur.

For the best results, use the dual approach of eating healthy and exercising more.

Losing weight healthily means that you have to adopt healthier eating habits. You will have to take less of certain foods, more of others, and control your overall food intake. However, there is absolutely no starving necessary!

Choose low-energy foods over high-energy foods. High-energy foods are usually high in fat and sugar, but contain little fibre and water.

Take less fat and sugar in your diet by modifying your cooking and preparation methods.

Eat four or five servings of fresh fruits and vegetables every day, as part of a well-balanced diet.

Make gradual changes to your daily diet. Don’t turn into a health food fanatic. You don’t have to spend all your time or money on special foods that will help you lose weight. Neither should you live on vegetables or salads alone.

Aim to lose about 1kg or 2kg in the first two or three weeks. After that, you can lose about 0.5kg a week.

You can achieve this weight loss by cutting down on 500Kcal of energy a day, through a combination of a healthy diet and physical activity.

Try not to be lured by sudden crash diets. Cutting down on what you eat drastically within one or two weeks may help you lose weight. But it will not solve your weight problems in the long run. Your body weight will increase again as soon as you go back to your old eating habits. This means that your body weight will be going up and down like a yo-yo, which is very dangerous.

Take time to exercise daily. Jogging, swimming and cycling and indulging in other sports are great exercises that can help you lose weight healthily while releasing stress. In everyday life, little things can help you use up more energy. In the workplace, use the staircase instead of the lift.

If you’re going somewhere within walking distance, don’t use the car. Instead, walk or cycle.

Play sports or games during the weekends with

your family. Exercising with the family makes it more fun and meaningful.

As you can see, the recommendations for losing weight healthily did not involve bouts of starvation, spending exorbitant sums of money or going through arduous workouts.

Just eat healthy and make it a point to exercise regularly … you’ll soon be shedding those pounds.

• http://www.nutriweb.org.my/modules/foodpyramid/index.php
• http://www.nutrition.moh.gov.my/nutrition/media_risalah.html

Hurm..i dunno la salah or not to think, “nak lose weight sbb nak dpt kan figure yg cantek”. Mebi boleh, tapi tu bukanlah 1st objective dlm usaha utk lose weight. Da 1st objective shld be 2 lower da risk of developing diseases such as saket jantung, diabetes, strok n cancer.

Y? Ni sbb, org yg overweight (excess body weight) biasenye obese (excess body fat). Excess body fat ni la yg mendatangkan pnyakit tu sume. Kalo perut tu dah terang2 menunjukkan byk spare tyre, tak perlu la ckp bdn berat dsbbkn tulang la.. otot la. Please come to ur senses n get redi to change.

So, camne nak lose weight? Kene ikut ape2 pelan diet ke? Atkin’s? Cambridge? Sume tu nonsense. Cara yg paling efektif adelah dengan mengurangkan kalori yg diambil from fud, n meningkatkan kalori yg di burn melalui aktiviti fizikal. Bile ckp je aktvti fzkal sume la nak lemah smgt. Tu cara yg ideal. Do both. Alternatif, either u cut down ambilan makanan OR u increase aktvti fizikal.

Penurunan berat bdn yg sihat, mmg mengambil mase. So, kene la bersabar. Sket2, lame2 jadi bukit kan3. hehe. Pnurunan sebanyak 0.5kg to 1 kg tu adlh seyhat. Untuk turunkan 0.5kg ni, kalori kene kurang sebanyak 3500 kcal seminggu. Byknye!! Sabo2..tu total in a week. Bila dvide kpd 7 hari, u only have to cut back 500kcal sahaja sehari. Like I said above, penurunan ni bole dicapai melalui, pengurangan ambilan makanan sebanyak 500kcal sehari OR burn kalori sbyk 500kcal sehari OR buat 2 2 skali, all in a WEEK.

Biasenye, ramai yg pilih utk kurangkan intake of food je kan. Abestu, camne pulak nak tau brape byk kalori dpd fud yg dimakan tu? Mcm mane nak tau 500kcal dah dikurangkan sehari? ( To do this, aktiviti level must maintained)U just have to timbang urself sekali sahaje seminggu. Pick a day. Bandingkan berat badan untuk setiap minggu. Let say, u banding berat 1st week n 2nd week, if initially berat masih sama, then u have to kurangkan ape2 yang patut from ur diet. Contohnye, pd minggu tu, u ambil 2 ketul bege utk mkn malam, kurangkan kpd 1 ketul. Kalo tgh hari amek 2 mangkuk nasik, kurangkan to 1 mangkuk nasik.If ade penurunan pula sebanyak 0.5kg then, ape yg u mkn in dat week is acceptable. Then tgk pulak pebezaan utk week berikutnya. If u maintained berat yg u bejaye turunkan sebnyk 0.5kg in da previous week, dat means, utk dat week, u tak cut down ape2. Kalo mmg berniat nak menten berat tu, it’s fine. If nak kurang kan lagi, cut down some more.

Dlm kes berat from previous week tak dapat menten n bertambah pulak, jgn panic. U piker blk, ape mknn2 n bvrage yg u dah amek. Mebi in dat week, setiap kali u makan, u minum ngan air mcm sirap limau, teh ais, coke dan lain2 lagi (selain air kosong). U have to remember dat, air2 ni, also contribute some kalori. I didn’t ask u to avoid them, just kurangkan frequency of makan bersama air2 camtu. Senang kan. Tak perlu keluar duit lebih pun untuk beli ape2 produk yg kununnye boleh lansingkan badan tu. Lagipon, most produk2 tu are not scientifically proven. N lagi menyeksa diri ade la. Lagi2 yg jenis diuretic tu. Asek berak2 je. Bkan berak2 bese ni, ur stool pon berlendir sbb lemak from fud tak dpt diserap oleh bdn. Padehal lemak tu pnting utk mcm2 fungsi inside our system.

Bagi yg berminat utk increase activity pula, ape2 saje aktiviti yg u do sehari tu, boleh nek kan ur BMR. Bile BMR increase, kalori yg di burn also increase. Tapi kesan nye nmpak if ur kalori intake from food constant la..Kalo baru jln sket gi klas pagi tadi, pastu tgh ari tu melantak, payah la. Except, petang tu u tambah lagi aktviti. Buat aerobic ke, jalan2 stgh jam sambil usha org kat tasek ke..hehe.
Mesti akan tmbul persoalan like dis, “susah jugak la walopon care ni senang, sbb aku suke makan. Tak boleh cut down cut down ni”. Hem..sendiri mau igt la..Kate nak turunkan berat. Then, must be willing to make changes la. Lagi 1, kte kene la bersederhana. Makan pon kene berpada-pada. Jgn la asek melahap je. Utk mengelakkan melahap ni, tips nye adelah, kerapkan makan dalam sehari tapi kuantiti kecil. Jgn pulak bile I said kerap kan makan, setiap kali waktu makan tu..makan beso. Susah aa camtu.

What I meant is, u must have bfast, brunch, lunch, mnum ptang, dnner n supper. Semakin hujung waktu makan tu, spttnye smakin kcil la hidangan sbb u pon da get redi to berehat. Tak byk tenaga gune semasa tido. Mkn berat (yg tak over berat) boleh pd waktu bfast, lunch n dnner. For brunch, mnum ptg n supper, ringan2 je. Ringan2 tak bermaksud ‘jajan’ or snek yg tak berpaedah tu. Makan la roti ke, sandwich ke..kalo dpt amalkan mkn buah..lagi bagos. Ape2 pon, the best way is to pelbagaikan mknn anda. N u can do dat by referring to the food pyramid.

**Lagi 1, ade 1 buku ni kat Kinokuniya (n mebi ade jugak kat tmpt2 len). Murah (RM11.90) n useful. Periplus Mini Cookboks ( the fat, fibre and carbohydrate counter). Leh rujuk kalori of fud skali kat situ.

Lastly, cek out website ni. I noe u all can carik sndiri. Tapi saje nak suggest:

• http://www.nutriweb.org.my/article.php?sid=60
• http://www.mayoclinic.com/health/healthy-diet/NU00190
• http://www.mayoclinic.com/health/weight-loss/NU00195

Im sitting at my desk, staring outside the window.. Nampak tembok n bumbung DSG ni je. Relaxing la sangat.hish.. Nothing interesting 2day. Terperap di bilik utk ‘catch up’ Sutera Maya sambil bace2 artikel psl weight loss (memandangkan agak ramai la jugak org yg terdekat dgn ku yg concern psl brt badan diorang).

Oke, for this post, i just want 2 share pasal energy. Start ngan basic. Berat bdn ni ditentukan oleh jumlah tenaga yg diambil dlm bntuk makanan dan juge tenage yg digunekan dalam aktiviti2 seharian.Tenage pule diukur dalam bentuk kalori. Kalo berat tak berubah, dat means ape yg u eat, is equal to what u burn each day. Kalo u gain weight maksudnye, yg dimakan tu kompom belebih dpd aktviti seharian.

Untuk burn kalori, energy diperlukan. Tapi energy bukan sahaje bergantung kepade aktiviti fizikal tapi juga dpndent on our own BMR (Basal Metabolic Rate). BMR ni merupekan tenage yg digunekan oleh badan supaye dpt function normally n to stay alive e.g pump ur heart, breathing etc.

Untuk sesetengah org, disebabkan genetik or faktor2 lain, BMR nye lebih rendah or lebih tinggi than average.

Berat badan gak menentukan brape byk kalori yg di burn utk maintain berat ni. Lebih banyak kalori yg diguna untuk maintain berat bdn sekarang (present body weight), the greater berat bdn org tu.

Skarang ni, ramai yg live a sedentary lifestyle. If ambilan tenaga is equal to his/her BMR, weight remain constant. Takde perubahan. Tapi if terlebih, in the long term, akan bertambah berat badan. By doing eksesais or tingkatkan aktiviti fizikal seharian, lebih banyak kalori dpt di’burn’. Maka, tak berlaku berlebihan berat badan dan berat boleh diturunkan.

Dat is ol about energy yg mampu di share. Next post, i will share about how to lose weight, the easy way.

Boleh refer: http://www.nutriweb.org.my/article.php?sid=60

Masum mcm takde je cuti ni..sme pon bz ngan AUG tu. Tapi, tatau la kalo sbnarnye ade, n org2 kat bangi sane yg tak bg i main. Tak kesah la. Yg plg bosan, program kat kolej sndiri. Opkim3. Tak abes2 ngan opkim. Pe jadah tah. Da tade program len ke? Pastu yg join pon mke2 yg same je. Eee..bosan la. Nape la aku msti berade kat tmpat yg tak spttnye.

Posting yg aku hrp2kan best next sem, jadik tak best plak. Dr.S yang sengal tu tak dpt ‘post’ kan kal n i kat JB. Aku rase sbb die tak mntak pon. Plus, HSAJB tu takde dlm list in da 1st place. Ngan die mmg aku buruk sangke je. Tade nye nak positip2 ni. Aku bukan ‘jambu’ die pon. Kalo jambu die, sanggup je die buat ape saje. Eeee…tak paham la aku org pilih2 kasih ni. Aku tak dtg plak mase die nak jmpe n dscuss psl posting aritu. Yana tpkse jd org tgh. Aku nak tukar ke Ptrjaya, da pnoh plak. So, aku mntak Sg Buloh sbb leh ber’katering’ bsame Cea n Dil. Tapi len plak jadinye. Dil n Cea kene buat komuniti while aku n Kal buat katering. Komuniti tu kat memane tah gaknye.

Tatau la camne nak idop kat Sg Buloh tu.  Really wish i didn’t have 2 go. Tapi, no use wishing for the impossible. Tbe2 terase, better aku mintak Sultan Ismail awl2 dulu..Da la seblah je ngan Jusco Tebrau..sob..sob..

Pdn mke aku. Tu la, ritu eksyen tak btol2 prepare PDT. Arini da ‘disaster’. I only have myself to blame. Nak sgt gne Enercal tu smpai sme planning hancus. huhu. Mcm yg i prepare for lunch tadik, energy is concentrated kat beverage (Mango Milkshake). Kombinasi mangga, susu skim & enercal. Dr.Zit trus ckp ‘Impractical. Salah’. 1st sbb dat bvrage was too concentrated. 2nd, Enercal is consedered as milk, so, there’s no need 4 me to combine susu skim n dat Enercal. Jahil sungguh aku ni.. Tapi takpela, blajar from ksilapan..hehe (jadahnye kalo efek markah exam).

Pasal kobis tu..seb bek la cukup. Byk jugak la 100 g tu utk sorang mkn. Adela dlm 1 mangkuk. Benda yg aku tak risau lak yg problem. Terlebih halia in my ayam msk kicap, so, lauk tu jadik pahit. Aku tak rase pon lpas da siap masak tu sbb semase msk…ade la rase skit,macam dah oke. Sian kat dietitian yg rase my lauk tu..huhu. Sorry~

Tak mcm mango pon ek.Mcm teh ais je

Lpe lak, mase Dr.Zit try my Mango Milkshake tu, die siap tesedak..haha. Sorry lagi. Saye da rase da..ikutkan lidah n tkak saye..oke jek. Dorang msti igt aku ni bdak pelik. Aku pon terase pelik. haha

B4 abes pnialaian tu, Dr.Zit psan, byk kan bace n rajen2 ngk resipi (from buku resipi sihat espclly). Dlm ati die, msti die kate.. ‘..so pathetic’. hehe

S
eb bek wreless oke je kat sini. Tade la busan bangat. 3 ari berlalu after my last paper. Kalo ikutkan mmg nak balik, jimat dwet pon ye gak. Tapi kalo da smpai umh, da ssh nak jenjalan lak. Bek stay dolu sini. Lgpon aku kne ‘touch up’ sket web aritu n dlm mggu ni, must send to Dr. Suzana (my mentor yg aku tak prnah jmpe dari 1st yer dolu..hehe).

Tujuan post kali ni adelah utk meng’announce’ pd kwn2 ku di luar sane dat i’m still here. Kalo nak ajak merayap, i’m owes eveylebel. Bleh tmbah koleksi gmbar utk album ‘Water’..hehe. Duk teperap je kat blik ni pon burink gak~~

Tak gunekan pen, tapi gne alat2 masak je. 2moro adelah hari yg dinanti2kan oleh sme dak diet. 1st paper yg ktorang jwp aritu, besambung 2moro. We have to cook menu yang disarankan untuk px kanser aritu. But utk lunch je la.

Menu yg akn ku masak, aym masak kicap, kobis goreng n air yang aku tatau la ape rasenye. Namenye ‘Mango Milkshake’ . Dunno y aku pilih mangge. Daripade lab2 yg dibuat b4 dis, besenye mango ni pilihan utk menu Indian. Tp aku buat gak utk bagi kat px Malay ni. Sbb kat umah aku dulu smpai 3 btg pokok mangge. Kire mangge ni utk Malay gak la kan3? (huhu,nak sdapkan ati). So, utk milkshake ni, aku just blend mango, susu skim n produk diet [ Enercal Plus ]. Tade gula coz i 4got utk buat exc 4 gula. Padehal, exc karbo byk gile. Tu yg merisaukan kalo2 dr.Zit akn tnye sok.

Yg sbenarnye, bnde yg plg aku risau adelah kalo tak cukup kobis tu. Aku order only 100g. Aritu aku jln2 ngn akk kat cold storage (kalo tak silap). Aku nmpak, half of dat kobis bulat is 500 g. Imagine la 100 g. Sket gile. Tapi harap2 nye kobis yg akk ppsp tu order ringan la berbanding yg cold storage nye tu. Byk sket dpt utk 100 g.

Kad menu, siap dah. Memule nak buat utk one day menu. Siap print da kat yanty’s. Tapi last2 terase nak buat utk lunch je. Sbb kang kene tgkap nipu kang..abes la markah ku..huhu

Hurm..org len yg tak amek kos ni mesti tertanya2 n memerli2…contohnya..

1) “alaahai, masak je pon. Campak je sme dlm kuali tu..siap”.

2) “Hai…masak pon ade pekse ke? Korang blaja masak?”

….dan banyak lagi. So, let me clarify (sket2) sme ni dari segi pembahagian markah.

1st:Penerangan Kes (10%), kene la jlaskan kes aritu (kanser) ngan teperinci dari segi objektif & prinsip modifikasi diet, kesesuaian ape yg dah di plan ngn keperluan energy (E) & main nutrient distribution.

2nd:Menu (20%). Ape modifikasi yg dibuat pade menu tu, daya tarikan menu n kesesuaian ngan kes.

3rd:Cara Penghidangan (5%). Sesuai or not ngan menu yg dibuat tu, kombinasi kaler n tekstur n persembahan hidangan (kad menu & nutrien content).

4th:Penilaian deria (5%). Rupa, rasa, tekstur. Must sesuai ngan kes. Utk kanser ni, dr.Zahara ade bagitau..mesti soft. Aku rase menu aku tu soft jugak la kot.hehe

Lastly:Pesanan makanan & susun atur kerja (10%). Ni die ngk balik my borang order n sususan keje tu, keje2 yg akn dibuat dlm lab sok.

Total 50%..byk tu. Hopefully sme oke je 2moro n dr.Zit tak tanye byk espclly, bnde2 yg leh meng’cut’ markah ku..huhu. Gudlak to all~~

Thanx to Cea, got sumtin to ‘write’ today. After tman cea gi bli brg utk masak kat Chow Kit, Cea decided 2 blk nek teksi. Lgpn bas ke klj da tade time camtu. So tunggu la kat dpan 7E. Dkat 15 mnit gak la. Last2 dpt la tahan 1 teksi waja (if im not mistaken) yang cantek ni. Tp yg drive nye dat grumpy old man. Aku masuk last, n xsgaje ttup pntu slow & xrapat. Pstu die siap nak bengang n hampir2 nak marah. 1st time jmpe teksi dreber yg camni. Bnde kecik je pon. Gaduh ngan bini gaknye mlm tadi. Ok fine..Igtkan bnde camtu mmg buat die annoyed. So,kitorang (Cea n I) borak2 spnjang jln n bile da nk smpai ke klj,  Cea pon kate ‘Pakcik, nnti belok kanan ye.’ Tbe2 die melenting lagi. Lalu kat bonggol siap tkan minyak lak tu. Wah2, ni over ni. Pastu die bebel la die tak suke diarah2 n die mmg tau if ade pnumpang die yang kate nak gi ‘Jln Temerloh’, die mmg kompem pnumpang die tu akan turun kat klj ktorang. Tah hape2 tah die merepek2 lagi pastu. Buat pekak tlinge je la. Kalo tanak kene arah2, buat pe ko bawak teksi tu.

Hilang tros respek kat org tue tu. Lpas tu, Cea tunjuk arah utk ke blok kitorang ‘…trus je ye’, die ngn selambe nye buat bodow n belok kanan. Kerek gileeeee~~ Mmg org tue ni nak carik gado. Aku mmg bengang btol ngan org camni. Tak kire a tue ke…mude ke..laki ke..pompuan ke..Tapi, die benaseb bek la sbb  aku tgh kelaparan. Tak ckup tenage nak betekak. Byr gak la kat die, but aku kluar without cakap thank u. Tak kuase aku nak trime2 kaseh ngan org biadap camtu. Really gets on my nerves!

How did I get here?
I turned around and there you were
I didn’t think twice
Or rationalize
cause somehow I knew
That there was more than just chemistry
I mean I knew you were kinda of in to me
But I figured it’s too good to be true

I said pinch me
Where’s the catch this time
Can’t find a single cloud in the sky
Help me before I get used to this guy

They say that good things take time
But really great things happen
in a blink of an eye
Thought the chances to meet somebody like you
were a million to one
I cannot believe it
You’re one in a million
All this time I was looking for love
Trying to make things work
They weren’t good enough till
I thought I’m through
Said I’m done
and stumbled into the arms of the one

You’re making me laugh about the silliest stuff
Say that I’m your diamond in the rough
When I’m mad at you
You come with your velvet touch
Can’t believe that I’m so lucky
I have never felt so happy
Every time I see that sparkle in your eye

1st paper baru..lambat tol. Pnat tggu. I’m soOOoo not redi. But wut da h**l..harhar. Paper PDT sok 3 hours, hopefully, ape2 yg ade dkepale ni useful n helpful tomoro. N harap sgt xjmpe ‘Akk Poji’ sok. Surat ‘ponteng klas’ yg die suro antar,tak antar2 pon. Tak kuase aku..huahua. Gudlak 2 ol! (lagi2 yg 24/7 dpan buku, like zombie..ooops~)